Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

Warmup W1/D2 Workout

EMOM12
1. 5 seated box jumps (increase height each round)
2. 8 2-arm KB Hang cleans (moderate weight)
3. Row 30sec (moderate effort)
Ring row 3x6-8 Strength

Tempo 2111
Rest 60sec between rounds
Dual DB prone row 3x6-8 Strength

Tempo 2111
Rest 60sec between sets
5.7.2017 Ke Perusryhmä PP Workout

Penkkipunnerrus 5x2 (n.80-90%)
Sotilaspenkki 2x15
Leuanveto 3x12 (eri otteilla)
Ojentajat kuminauhalla 100 toistoa
Kohautukset 3x15
Pystypunnerrus 3x12
Mu skills Workout

5x (1 ring MU+ 2 dips + 3 pull-ups)
Core Workout

4x8 around the world with pause at the top
skaalaukset tarpeen mukaan
Core Workout

3x 25 GHD sit ups
Reverse lankut lisäpainolla 4x45s
Yhden jalan maastaveto Strength

4x 6+6 sopiva paino (ei raskas)
4x4 deficit deadlift Strength

4x4 deficit deadlift
Maastaveto tempausotteella Strength

hidas negatiivinen
5x5 72%

Need a training program?

Warmup W1/D2 Workout

Ring row 3x6-8 Strength

Dual DB prone row 3x6-8 Strength

5.7.2017 Ke Perusryhmä PP Workout

Mu skills Workout

Core Workout

Core Workout

Yhden jalan maastaveto Strength

4x4 deficit deadlift Strength

Maastaveto tempausotteella Strength